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Calories in 100g of Cooked Basmati Rice and Nutrition Facts

Calories in 100g of Cooked Basmati Rice and Nutrition Facts

Calories-in-100g-of-Cooked-Basmati-Rice-and-Nutrition-Facts

Calories in 100g of Cooked Basmati Rice and Nutrition Facts

Health and Nutrition
30.06.2020

Rice is a staple food product item consumed in most parts of Asia. It comes in primarily 2 varieties: white & brown, both of which have a nutty and starchy flavour. The basmati variety is one of the premium varieties of rice that is used in biryani, pulao, kheer, etc. But, what about the calories in 100g cooked basmati rice?

The calories and nutrient value highly depend on the variety of rice in question. Generally, every serving of basmati rice contains a high amount of carbohydrates and micro-nutrients such as selenium, folate & thiamine. Now, let’s have a look at basmati rice calories and its nutrient content in a 100g serving.

Nutrition & Calories in 100g Cooked Basmati Rice

Basmati rice
Basmati rice

Image source

Basmati rice calories and nutrition value are slightly better than other rice varieties. It is not only a healthier alternative but is also suitable for diabetics who prefer foods with a low glycemic index. Below is a table representing the nutrition and calories in 100g cooked basmati rice, as per FatSecret.

NutrientValue per 100g (Cooked)
Energy121kcal
Fat0.38g
Saturated Fats0.09g
Monounsaturated Fats0.128g
Polyunsaturated Fats0.122g
Carbohydrates25.22g
Sugar0.05g
Fibre0.4g
Protein3.54g
Sodium126mg
Cholesterol0mg
Potassium32mg

As you can see, calories in 100g cooked basmati rice stand at 121 kcal with 25.22g of carbs. Aside from a slight variance in the vitamin, carbs and mineral content, basmati rice has nutrients mostly in line with other rice varieties.

Benefits Of Basmati Rice

In almost all the rice varieties available in the market today, basmati rice has one of the lowest arsenic content. If you eat rice in your staple diet, basmati rice is the sure way to go. Even brown rice has a higher arsenic concentration that basmati rice.

Cooked basmati rice
Cooked basmati rice

Image source

If you want to maximize the health benefits of rice, you can try choosing organic basmati rice. Organic basmati rice is non-GMO and is completely free from harmful pesticides. It is comparable to any variety of rice, including brown rice in terms of nutrient content and its nutty aroma works very well in Asian & Indian delicacies. Below are a few of the benefits that regular consumption of basmati rice has on your body.

 

  • A Diabetes-friendly rice variety: According to a study published by the Diabetes Association of Canada, the glycemic index of basmati rice is lower than any other variety. This can prove to be beneficial for diabetics who consume low GI foods. It does not spike the blood sugar too much that lowers the body’s insulin response.

 

  • Control blood pressure: In a Harvard study, it was published that basmati rice has an abundance of Magnesium & Potassium that can help your body in keeping a check on your body’s blood pressure. Additionally, the Magnesium in basmati rice helps in maintaining healthy bones and cardiovascular health.

 

  • Helps in proper digestion: The dietary fibre content in basmati rice helps in facilitating proper bowel movement and aiding in effective digestion. The regular intake of basmati rice can prove to be a boon for people suffering from digestion ailments such as bloating or constipation.

 

  • Keeps your heart healthy: Aside from the low calories in 100g cooked basmati rice, it has a lower saturated fat content as compared to other rice varieties. This keeps your meals cholesterol light and keeps your heart healthy, as concluded by a Harvard report.

 

If you live in India, California, or Pakistan and consume basmati regularly, there is some good news! A report published on Consumer Reports concluded that basmati rice from the aforementioned geographical locations have about half of the arsenic content as opposed to other rice varieties.

India and Pakistan are two major nations where basmati rice is highly consumed and the basmati variety, with a low arsenic content, fits the bill perfectly. Even if we keep the calories in 100g cooked basmati rice aside, the other essential nutrients such as folate and thiamine that can help in maintaining a healthy body.

Conclusion

Basmati rice is long-grain, thin and aromatic variety of rice that. It is relatively high in nutrients compared to other rice varieties and is rich in essential nutrients such as folate and thiamine that can help you in maintaining your overall physical health effectively. Now that you are aware of the calories in 100g cooked basmati rice, would you include it as a part of your daily diet? Leave a comment below and let us know!

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